Strength training and rest are both of crucial importance for women’s health and wellness after a mastectomy or breast surgery. Your body is recovering from a serious procedure that requires time and patience. The right strength training program will help you recover more quickly. Knoll Healthcare’s guide on Women’s Wellness Series about Strength Training After Breast Surgery will certainly help you recover back to being healthy.
Strength Training exercises after breast surgery for Women’s Wellness
- Diaphragmatic breathing (belly breathing):
You can try this several times a day, either in a seated or prone position. Begin by taking a deep breath and expanding your lungs and stomach. Once resting, try to blow out all the air inside you through your lips for about 4-6 seconds each time. - Shoulder blade pinches:
In a seated position, place your arms at your sides with your elbows bent. Squeeze your shoulder blades together and bring your elbows behind you as far as you can. Hold for a few seconds and then return to the starting position. Repeat five times. - Arm-assisted raises:
Raise the arm which is not being operated on until there’s a stretch. You can do this several times a day. - Walking:
This is an excellent activity to incorporate during the first few months until your doctor gives you clearance to move on to more vigorous workouts or strength training. - Elbow openers or Elbow winging:
You can do this in any position, even if you’re lying down or in bed. Your hands should be behind your head with your elbows pointing upwards. Move your elbows on the same plane, dropping them to the floor and then bringing them back up again – this should be done a total of 5-7 times.
The day after you get your green light to strength train, you’ll want to aim for twice a week. Strength exercises help stretch the chest muscles more than just stretching, but also focus on strengthening the back muscles and areas where many people experience soreness.
Conclusion
It is crucial to do strength training during breast surgery recovery for women’s wellness or improve their health after the operation. Make sure to only do exercises that feel comfortable and consider working with a physical therapist for post-surgery rehab if you need additional help. They can help you with how to do the exercises, make sure that you are doing the moves correctly, and design a long workout routine that will be in line with your recovery plan. In due time, as your health improves and your strength returns back to normal, you won’t be far away from full recovery.
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